Your quadriceps power every step you take, every stair you climb. This protocol is about building quadriceps that are both flexible AND strong through their full range of motion, improving not just knee function but hip stability and even foot mechanics. When your quads work properly, your entire lower body functions better, and daily movements become effortless—at 40, 60, 80, and beyond. But a lot of people over 40 complain about sore knees, and tight quads. Maybe it is also affecting YOU. It may be stopping you from enjoying outdoor activities, impacts your daily life or halts your participation in sports. This complete quadriceps training protocol takes you from basic stretches through strengthening drills all the way to advanced movements like sissy squats, while addressing the root causes of anterior knee pain: ✅ Muscular imbalance (VMO weakness) ✅ Patellar maltracking / Patellofemoral pain syndrome ✅ Chondromalacia patellae ✅ Quads impact on pelvic position ✅ Hip pain from tight quadriceps ✅ Poor eccentric control ✅ Knee valgus (knees caving inward) This isn't about quick fixes. It's a systematic approach to building quadriceps that are strong, and resilient—so your knees, hips, and feet function optimally for decades. The programme progresses through four steps: STEP I: Mobility Training - Restore quad flexibility, reduce anterior pelvic tilt, improve hip extension range STEP II: Build Eccentric & Concentric Strength - Sit-backs, step-downs, split squats to control movement through full ranges STEP III: Strengthen the Antagonists - Hip extension drills to balance the kinetic chain and prevent compensation patterns. STEP IV: Advanced Progression - Reverse nordics, elevated heel work, sissy squat preparation for extreme range strength TIMELINE: 00:00 - INTRO: Why Quadriceps Matter 00:45 - Quadriceps Anatomy Overview 01:30 - Common Quadriceps Conditions 02:20 - My Story: From Knee Pain to Sissy Squats 02:45 - My Approach to Training (Intention + Specificity) 03:30 - My Knee Pain Story 04:33 - STEP I: Quad Stretches 06:24 - STEP II: Concentric & Eccentric Strength 11:07 - STEP III: Strengthen the antagonist 12:20 - STEP IV: Quads drills in longest position #quadriceps #quads #kneepain #kneerehabilitation #mobilitytraining #squats #longevitytraining #trainingforlife #painfreeliving #painfreelife #agingwell